Vitamin E can be described as a less known vitamin that’s fat-soluble which means it’s naturally created and stored in the body.
Vitamin E isn’t an individual vitamin, but it’s a category that includes smaller chemicals known as tocopherols and tocotrienols. There are four distinct varieties of each under the category of vitamin E’.
Vitamin E acts as an antioxidant. This means that it helps safeguard your body from an oxidative stress triggered by free radicals that are harmful. They are unstable substances that have an inequivalent couple of electrons. In order to stabilize their own bodies, free radicals attack the electrons in key areas of your body’s cells.
In stealing electrons from your cells, these free radicals don’t only create structural damage, but they also alter the stable molecules within your cells into a potentially dangerous as well as unstable free radical.
This can, in turn, result in a cascading effect of theft of electrons which could cause a slash to your body if it is allowed to continue unabated.
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How does Vitamin E Respond?
Antioxidants such as Vitamins A, C and E and beta carotene and selenium, are free radical scavengers and possess an additional electron that they can transfer the free radical molecule in order to stabilize them, without causing harm to themselves or compromising their own stability.
What Foods are rich in Vitamin E?
- Seeds and nuts like hazel nuts as well as almonds, peanuts, and sunflower seeds
- These include sunflower oil as well as corn, soya and wheat germ
- Sweet potato
- Butternut squash
- Oily fish include salmon, trout, sardines and mackerel
Vitamin E is a Health Benefit Vitamin E
Because of its antioxidant properties Vitamin E is a popular vitamin with many claims to help shield various health zones from the dangers of oxygenation. The properties, which combat damages caused by free radicals will aid in the health of tissues, organs the body’s systems and cells, which is a significant contribution in ensuring your overall health and well-being.
There are many unsubstantiated claims about vitamin E. Many of them exaggerate its benefits for health without any scientific evidence or consensus. Let’s look at some of the most popular health benefits vitamin E could offer along with some of the most common myths about it.
Vitamin E’s most significant claims to fame, despite its lack of recognition is that it can aid in the maintenance of the heart by fighting the oxidised cholesterol that is believed to accumulate in huge deposits in the walls and arteries.
There are two types of cholesterol: HDL (good) cholesterol and LDL (bad) cholesterol. Cholesterol is made and stored in your liver and your body is able to regulate cholesterol levels for both kinds to ensure that your health is in top shape. However, the fatty, sweet foods in your diet could alter the proportion of good cholesterol as well as bad cholesterol usually leading to higher levels of LDL cholesterol to leak into the bloodstream.
If the process is allowed to develop, cholesterol deposits may get stuck within the walls of blood vessels, and if they grow in size they may break away and get into the brain or heart and cause an attack on the heart or stroke.
The smaller components of LDL cholesterol could be able to be snatched and affected by free radicals. It is appropriate, keeping the above in mind to think that the opponent of my foe is my friend. If free radicals target ‘bad cholesterol, it keeps their cells from being attacked.
But this isn’t always the situation. If free radicals target cholesterol, stress and oxidative damage causes the creation of an oxidised LDL that can trigger inflammation of the arteries and other tissues. This could increase the likelihood of developing atherosclerosis.
Vitamin E can make use of it’s antioxidant capabilities to stabilize free radicals prior to them being capable of forming the oxidised LDL cholesterol. In this manner there is a possibility that vitamin E could lower the risk of developing serious heart diseases such as atherosclerosis, which can be manifested.
A scientific study has been done to prove the health benefits that vitamin E provides. In 1996 in 1996, the Cambridge Heart Antioxidant Study (CHAOS) conducted a controlled, randomised study that examined what effects -tocopherol which is a form of vitamin E which is a heart-healthy antioxidant, to prevent coronary heart diseases. Patients suffering from atherosclerosis in 2002 served as the study’s sample. They were split into three distinct trial groups. One group comprised of 546 participants received 800IU a day of tocopherol, a different group of 489 participants was given 400iu of a tocopherol as well as another group of 967 received identical-sized placebos. The trial lasted approximately 510 days on average.
The study’s results showed it was “a-tocopherol treatment significantly decreased the risk of the principal measure of death from cardiovascular disease and the nonfatal MI” (myocardial infarction, injury to the heart muscles caused by a deficiency in blood).
Another study that was published in 1996 sought to study the connection to vitamin C E supplement consumption and and coronary heart death among older participants. 11,178 individuals aged between 70 and 105 who were enrolled in the established populations for epidemiologic Studies of the Older from 1984 through 1993 were the study’s sample. They were asked to disclose any use of prescription drugs that were not prescribed such as vitamin supplements. The results showed it was “use supplementation with vitamin E decreased the risk of death from all causes and the risk of coronary disease mortality.”
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Your skin is the biggest organ in your body and is the primary line of defense against harmful foreign contaminants such as viruses and bacteria. Unfortunately, this places your skin within the fire-fighting zone for free radical molecules which puts it at risk of suffering from an oxidative stress.
Vitamin E is a powerful antioxidant that can be used in the body by skin cells to defend your body from damaging oxidative sources in the environment such as UV rays emitted by the sun as well as air pollution. “Vitamin E has been identified as the primary antioxidant and in… the human skin.”
Due to its use on the skin to safeguard against free radicals Vitamin E is often added to topical, pharmaceutical and cosmetic creams for skin. The direct application of vitamin E to the skin is believed to boost the health of skin cells while also supporting the body’s defenses against the continual threat of the oxidative stress.
To confirm the health benefits research released in 1998 within the Journal of the American Academy of Dermatology focused on the benefits from vitamin C and Vitamin E supplements against sunburn, an oxygenative stress. 10 participants took daily supplements comprised of 2gm ascorbic acid (vitamin C) and 1000 IU of vitamin E.
The sunburn response was evaluated prior to the study’s beginning and then eight days after treatment. When statistical analysis of results was complete The authors concluded they “combined vitamin C and E decrease the sunburn reaction which could mean that there is a lower risk of future sequelae from sun-induced skin damage.”
While the tiny sample size could limit or hinder its credibility as a part of research however, it is without certainty a indicator of the skin benefit of vitamins E.
Immune System Support
Apart from its antioxidant properties in vitamin E is also a potent anti-inflammatory, and it is believed to aid in the development of your immune system by assisting in the creation of T-cells. These cells are a sub-type that make up white blood cells are released in your body’s immune response in order to fight off cells infected by foreign and bacterial contaminants as well as germs.
In 1997, scientists attempted at the effects on the effects of Vitamin E supplementation in this type of immune system response in healthy old people. In a controlled, randomised study of 88 participants who were at the age of 65 were given different doses of vitamin E (60 200, 800 or 200 mg/d) for 223 days.
The study’s findings showed it was “supplementation by vitamin E for 4 months enhanced the clinically relevant indexes of cell-mediated immunity in the healthy older people.” The researchers of the study concluded that “our results suggest that a dosage of vitamin E that is higher than what is currently recommended increases certain clinically relevant the vivo indicators of T-cell function in healthy seniors.”
The level of efficacy of vitamin E in boosting immunity benefits is a subject of debate within the scientific community and does not always hold across various afflictions. For instance, a research study that was published in the year 1986 sought to study the impact that Vitamin E in enhancing the immune system’s response to influenza virus. A total of 103 people aged between 24 and 104 were split into three groups, and each was given either 200mg, 0mg or 400mg vitamin E daily. A month after the start of supplementation each participant received an injection that contained multivalent influenza virus vaccine.
The study’s results revealed that “there there was no influence on the vitamin E on blood titers, or the rate of infection when patients were viewed as a whole or divided between those who were older or younger that 69.”
Vitamin E is often called an essential vitamin that is needed from your body. But, the ability of vitamin E to protect your body isn’t completely established, and many of the studies you’ll encounter in your search for details about vitamins E or the immunity system are based on animal research and therefore are not reliable when it comes to the human body. Be sure to ensure that you consume the recommended daily dose of vitamin E daily (4mg per day for males, and 3mg for women) However, don’t count on it to do miracles and keep you in good health throughout the day.
Eye Wellbeing and Vision
The last aspect we have to discuss when analyzing vitamins E’s benefits for health is its reputed capability it has to help support your general eye health by helping to reduce the risk of the age-related degenerative macular (AMD). The condition is typically seen in people older than 50 and could cause vision center of your eyes to be blurred or damaged.
While AMD isn’t known to cause complete blindness, preventing the onset of it is vital to your health. It is believed that Vitamin E consumption could aid in warding against the disease, but the research literature is usually not consistent.
In 1994, for example, an investigation took place by researchers in the United States to evaluate the effects of intake of carotenoids from the diet as well as vitamins C, A and E, and the risk of developing AMD. 356 people with a range of age between 50 and 80 had been diagnosed with AMD within a year of participating in the study were selected as the study’s representative sample, while 520 other subjects who were similar in age and gender were used for the controls.
The risk ratio of AMD was determined by using indicators from diet and used for each person. Correlations and trends were created after all the information and information from every participant was taken.
In addition, when they looked at powerful antioxidants such as Vitamins C and E The researchers discovered the following “neither… were associated with statistically significant decrease in risk for AMD.”
But, on the other hand some of the most convincing studies to support the idea that vitamin E may give benefits to eye health are the numerous versions of Age-Related Eye Disease Studies (AREDS and AREDS2) that attempted to assess the effectiveness of various vitamins, minerals and nutrients in fighting AMD. The study included more than 3500 participants to form the sample for these studies, and they had an average follow-up of five years.
The initial report, known as AREDS was published in 2001. It discovered that a daily dose of a supplement that contained 500mg of vitamin C 400 IU of vitamin E and 15mg beta-carotene and 80 mg of zinc and 2 mg of copper “reduced the chance of serious AMD development by 25 percent.”
We’ve taken a deep look at the most well-known positive health effects of vitamin E. We’ve also looked at the evidence both in support and against which hopefully has given you an comprehension of the vitamin being discussed. Its antioxidant properties are highly beneficial for your health, helping to maintain your skin and your heart and also providing nutritional support for our immune system.
It is available in a range of various foods and also included in nutritional supplementation and pharmaceutical gels and creams There are a lot of chances to include vitamin E into your routine.
If you’re not sure how to proceed, make sure to talk to your physician for expert medical advice designed for you and your specific health requirements.